How to remove stomach and sides at home: the most effective exercises

The stomach is a problematic area, with fat in which millions of men and women constantly fight.Even if it were possible to achieve significant weight loss in this area, the result must be constantly maintained.But it happens that the problem of the abdomen and the sides suddenly arises: it will not have time to look back, as the waist grows and its favorite clothes stop sitting as it should.The exercises come to the rescue in such situations.

Causes of obesity of the abdomen and sides

The formation of fat in the stomach is not only an aesthetic problem, but also a dangerous state in terms of health.All this is due to the internal organs that, with abdominal obesity, are covered with a layer of fat and stop performing functions.

Generalized reasons include weight gain:

• Violation of posture is a common problem among those who move little and lead a sedentary lifestyle in front of a monitor or television;
• A deterioration in metabolism, slowed down fats: a person eats as he is used to, but his body can no longer process such an amount of incoming food;
• Incorrect nutrition: a person likes fast food and food full of preservatives and chemistry;
• Pregnancy - in women, as a result of carrying a child and childbirth, fat is deposited on the stomach and sides, after which it is problematic to carry it;
• Stress fat: it is formed if a person is constantly nervous and worried.

If the weight is mounted quickly, it causes sagging and stretching of the skin, so it loses elasticity.With any sharp fluctuations in body weight, you should undergo diagnostics from a specialist.

Special fat burning techniques

At home, to remove the stomach and sides, it is necessary to follow certain rules.

Only an integrated approach to solving the problem will give the result:

• Different types of loads: cardio, power, static.To burn fat and improve muscle tone, you need to combine different types of exercises.Ideally, high-quality training looks like this: 15-20 minutes cardio, the same number of complex exercises for all muscles, 15-20 minutes to the problem area.It is very important to do standing, sitting, lying, to use all available methods.
• Adhiée to the class program, do not miss.First they train for 15-20 minutes, they gradually increase this time.For an effective fat burning, you must participate in at least 30 minutes 3 times a week.This applies to the complexes in which the stomach and sides are involved.
• Warming up and stretching.Before training, the muscles must be warmed up, the same is done with the joints.After classes, they begin comprehensive stretching.
• Using sports shells.Do not be afraid to attract dumbbells, fitball, dumbbells for your training.

Recommendations for the use of saun belts and food film for activating fat burning are widespread.However, they cause overheating of the body, and the benefits from them are small.The thermal effect significantly increases the load on the heart.

Following the rules with regular exercises to lose weight and sides at home, standing, sitting, lying, an integral condition to achieve the result.If you deal incorrectly, rarely, without observing the attached requirements, fat will accumulate or persist in the act.

Effective Lesson Plan

For maximum results, combine the following types of loads:

• Cardio.For 15-20 minutes, perform different types of exercises according to the following scheme: 30 seconds of work, 30 seconds of rest, then 45 seconds of work, 15 seconds of rest.This is called cardiovascular circle;3-4 of these circles per session are made with a 1-2-minute break between them.
• Exercises in lying + standing position.This will take up to 12 minutes.Do 8 to 10 different exercises with repetitions 15 to 20 times and rest for 10 to 20 seconds.After every 4 exercises, rest for another minute.
• Abdominal exercises + iron.Perform up to 12 minutes in total.The complex includes up to 10 abdominal exercises.

You must gradually increase the intensity of your exercises, as well as the time you dedicate to perform them.If you try to make 2-3 series of 15-20 repetitions immediately, the abdomen, muscles and internal organs can be injured.

Types of cardiovascular exercises for abdomen and sides.

Cardio burns a large amount of calories, speeds up your metabolism and strengthens your muscles.They are carried out only in interval mode to avoid surges.

For the abdomen, the most effective warming consists of the following loads:

• run with high knees;
• Imitation of boxing movements with well separated legs;
• “Butterfly” jumps: arms and legs extended to the sides in the air;
• Walk in a table: from a position with emphasis on the wrists, they get up with the fingers of the feet to the hands and back;
• running horizontally: position yourself like a plank, arms slightly forward, taking turns bending your legs towards your chest;
• "Crab" exercise: with emphasis on arms and legs, face up, walking in different directions;
• raising your knees to your chest with your arms raised.

You can also do plank jumps, even sideways and upwards.After cardio, they begin to perform effective gymnastics to lose weight in the abdomen and sides at home.

A set of crunchy exercises.

Without this physical activity it is impossible to get a beautiful belly and burn fat:

• Straight abdominals.Lying on your back, bend your knees.The lower back is strictly pressed to the floor.Raising the upper body and shoulder blades with the press, they stretch forward together with their arms, touching their knees.
• Oblique turns.The exercise is lying on his back.The shoulder blades rise using the abdominal muscles, turning them parallel to the left, then they return to the lying position and repeat the same, turning them to the right.
• Reverse crunches.Lying on your back, stretching your arms along your body, bend your knees and raise your legs.The lower back should be pressed against the floor.The pelvis is pulled out when exhaling and an attempt is made to move it behind the head so that the stomach touches the hips.This may not work the first time, so don't try too hard.
• Twisting with lifting legs.Perform the exercise from the original position on the back.The ankles are parallel to the floor.With tension, the legs rise, as the upper part of the torso, forming the letter v.

Each exercise is repeated at least 5-7 times at the initial stage, gradually bringing the number of repetitions to 15-20.The main thing is to do everything slowly and carefully so that there are no injuries.

Performing twisting is the most effective way to burn fat on the stomach and sides at home.Unlike the swing press, these methods use deeper, transverse muscles of the abdominal cavity.Without its study, fat will accumulate on the muscles.

Other effective exercises

There are many effective techniques to burn fat in the stomach and sides:

• It leans left and right.A very simple exercise with which you can start gymnastics.The legs are shoulder-width apart, the back is held evenly.In the hands - weights.They are inclined to the left and right with the desired amplitude.Gradually increasing.Additionally, the exercise can be expanded: bending forward and backward, performing rotations with the body.
• Escalolas.Take a lying emphasis, hands a little forward in relation to the shoulders.Legs in socks Shoulder width.The case is strictly straightened.On inhalation, the press is tightened, the left knee is pulled, while retaining a straight back.On exhalation, the leg is drawn back.Then repeat with the right foot.First, the exercise is performed slowly, then the intensity and speed are increased.
• Lunge with turns.Standing, separate the legs between 15 and 20 cm and place your hands on the ribs.The stomach contracts and the back straightens, deviated the left leg to the right, the body turns there and the tip of the left foot turns to the left.Make a lunge to the side, stretching the right leg.
• Bicycle.There are several variations of this exercise.Start like this: lying on your back, with your legs bent at right angles.Hands behind your head.Double the left leg to the chest, then the right, imitating bike movements.Little by little, intensity and amplitude are increased.
• Superman.An interesting exercise that is performed lying face down.In Doha, they bend over, raise their arms and legs, trying to hold this position for 10-15 seconds.After a little practice, increase the time to 1 minute.

Each of these exercises is first performed in 1-2 sets of 7-10 repetitions.Then you can increase the number of repetitions to 20-30 and get closer to 4-5 times.

iron technique

Static exercise is effective, but very difficult to perform.Practice will be needed to master it.At first, you cannot hold the table for more than 15 to 30 seconds.Gradually increase time at 4-5 minutes.Professionals can hold a table for up to 10 minutes.

Iron technique:

1. The hands are strictly placed under the shoulders, resting on the elbows.
2. They slightly separate the legs and put on tiptoe.
3. It is necessary to ensure that the back and legs form a continuous straight line.
4. You can perform the bar separately from other exercises, increasing time in 5 seconds every week.

Change to heavy forms of the bar, for example, side, should only be after a long training.When the usual load is easily given, you can connect other options.

Dynamic sidebar

Very effective, but quite complicated exercise:

1. Lie down on your right side, bend your hand at the elbow and lean into it.
2. The legs are straightened, the sides need to rest on the floor so that the feet are at an angle of 60 degrees in relation to the surface.
3. The left hand is on the thigh, the lower back is straight.
4. Exhale, lower your pelvis and hold the muscles of the back and press for 3-5 seconds in tension, return to the IP.

There are enough 20 repetitions even for an experienced athlete to obtain an excellent result.

How to increase the effectiveness of classes

In order for the charge to lose weight and sides at home to be truly effective, it must be combined with the right way of life.It includes much more than regular exercises.

Adequate nutrition

Diet is the main condition for burning fat.It is inseparable from physical activity and correct exercises.

The following principles are included in the rational diet for weight loss:

• rejection of fast food, flour, sweets and semi-finished products;
• increase the proportion of proteins in the body (animal and plant);
• increasing portions of fresh and thermally processed vegetables;
• regular consumption of fruits, nuts, vegetables;
• inclusion of healthy fats – unrefined vegetable oils.

To lose weight you need to eat.But this food doesn't have to be bad.Steamed and baked dishes, a maximum of vegetable fiber and a minimum of animal fats are the basis of an adequate diet that gives results.

Massage for efficiency

It is necessary to combat body fat not only at the nutritional level.Void massage or suction cup is very effective, as well as professional techniques, which can be requested from a masseuse.The procedures are carried out in courses, from 10 to 20 sessions with a break.

High daily activity

To lose weight it is necessary to move.You do not need to exercise endlessly: you can walk, run or go to work or purchases more frequently.Active recreation is preferable to lie in front of the TV.But you need to develop this habit in yourself.

Weight loss in the stomach and sides lasts 2 to 6 months;It is during this period that significant results can be achieved.But it is important to consider that you will have to change your lifestyle.Otherwise, all the kilograms and centimeters will return even faster than they were.